Super Sunday 4.3.11

ripvanracer · Apr 3, 2011

By running a couple races the last two weekends, I haven't done a speedworkout in 2.5 weeks. Today was the day. The plan was to do the same workout I did the last time but at a 7-8 second/mile faster pace. I started with a half mile warmup in 4:16 and then restarted the treadmill.
 
I did 2 miles in 15:00 and then started the :90 on/:90 off intervals. The first 4 were at 6:11 pace with all the recoveries at 7:53 pace. The next 4 were at 6:07 pace and the following 4 were at 6:03 pace. This completed the workout I intended to do but since I started over after the first half mile, I was at 51 minutes. I still felt good so I did 2 more intervals at 6:00 pace. I was now at 57 minutes and decided to try to get to 2 minutes on the last interval. I just kept going simulating the end of a race ( I was maxing out on the heartrate) and made the whole 3 minutes to complete the hour. Ended up running 8.61 miles in 60 minutes plus the half warmup for 9.11 total all at 2% incline. By converting for the incline, I ran 4 miles of intervals at about 5:45 pace with the recoveries about 7:30 pace. Now if the weather gets a little warmer, I am going to do some roofing this afternoon.

ksrunr · Apr 3, 2011

Nice workout Rip. 
OM should be done with her half by now. 
Resting today.

OrangeMat · Apr 3, 2011

Indeed I am! Took me 2:05 and change to cover 13.4 miles, which is what my Garmin recorded. The NYRR site has the official times posted already, but for some reason I can't find my time there... I know for sure I stepped on every mat I came across... hmm, maybe it'll be fixed later.

HappyFeat · Apr 3, 2011

Good runs Rip and OM! (I'd be so happy with that time.)
I'm taking a break from weeding....

Fortunate One · Apr 3, 2011

OM, my Garmin reads long, too. I think some error can be attributed to "noise" (i.e., error) in the elevational readings. That is a fine time, in any case. I'm going to go out on a limb here and predict that you'll get under 2 hours before too long.

tomwhite · Apr 3, 2011

what a Great Race of OM//.........nice job
 
back
from KnoxvilleMarathonDinner
 
piejones would NOT let me walk round trip ON CONCRETE so I get Chauffered
down there and back
 
Nice Guy.......but I coulda made it
(I think
it was the ''Coulda'' that bothered him)
 
he stayed up all night,
and was out on the course at 4-AM to make sure it was Perfect........as always
 
if you guys
want to run a WellPreparedRace,
keep it in mind next year.
 
...........30min soccerfield run when I got home
 
NAP TIME

gobi · Apr 3, 2011

Nice running OM and RIP 
 
Did 7 miles yesterday including some CHI hillwork. 
 
Today I had a role reversal as MrsG actually made the start line of a Duathlon and I became the support crew. It was worth it as she had a fine 2nd place and has qualified for the World Age Group Duathlon championships. We have now both qualified so a happy household :¬)
 
Today saw me putting 70 minutes on the bike and can report the legs are now back to 100% fine. 
 
Train well 
 
G

Hemerocallus · Apr 3, 2011

Good racing, OM! <img alt="icon_cheers.gif" src="http://files.kickrunners.com/smilies/icon_cheers.gif"> I'd be very happy with that time, too! 
 
TW had a Pie sighting..... man I really miss Pie!
 
Nice interval session Rip..... you planning on sticking with the TM or are you going to start hitting the road?
 
Congrats to Ms Gobi! Glad to see she's feeling better.
 
Hi FO, KS, HappyFeat!
 
Rest day for me as well. I was sure I'd be pretty sore today, but everything has recovered quite nicely from yesterday's LR. Spent the day working in the garden. Tomatoes are planted and under lights in the basement, zinnias are started and the front garden is all cut back and raked. Next week.... the backyard.... which is a MUCH bigger job. Glad it's a cut back week!

ripvanracer · Apr 3, 2011

Great Race OM as said before, you will be under 2 hours in no time.
 
I was thinking about that half TW but with the 10 mile race last week, it might have been too much.
 
Congrats to Mrs G
 
Heme, I am waiting for 50°. The weather here has just been really dreary and crappy. I did get a couple hours
roofing in this afternoon. It finally got up to 55° (I started when it was 47°) but I was fighting 30 mph winds. I got 6 bundles on
out of the estimated 45 needed.

Johnny · Apr 4, 2011

Nice speedwork & roofing rip....
 
Congrats on your 1/2 OM....how bout some more details??
 
Nice job Mrs. G....and congrats to the Gobi household.
 
4 mile recovery run this morning....very sore & tired...This is the day before the official 1.5 day liquid diet begins and the schedule has me eating stuff I'd normally not eat. No fruit or veggies, no raisin bran for BF, no whole grain bread, no peanut butter.......I've had to eat eggs (yuk!!!), 2 tuna sandwiches w/ NO relish, and a baked potato so far. At least I got to put sour cream on the potato. Oh well, it'll all be over Tuesday.

Liam3494 · Apr 4, 2011

As every one says - Great Race OM, and that two hour barrier is just around the corner.
 
I don't know everyone yet, but congrats to Mrs Gobi - Although Du-Aths and Tri Aths have never been on my agenda, I know how much extra work has to be put in for multi-discipline events - I have enough trouble keeping up with one!
 
RIP - Those intervals are in the time zone I can only dream about these days - awesome work, and will hold you in great shape for the next time you venture on a race route. Just love the all out hammering at the end of the hour - Who needs to keep an eye on their HRM anyway!
 
Johnny - You are making me hungry (well, actually NOT!) - Good luck till Tuesday.
 
As for my running today, I broke a barrier today, by extending my run to 5.75 Km (3.5{-ish} miles) - the first time over 5 Km post-gout. Took it nice and easy, and of course the weather broke as I increased my time on the road, and it lashed down with rain - not that I mind the rain. Took me 31:27 to complete the run, and I felt the extra miles in the legs, but it was an important psycological step to break 5K this week. Although I ran around 10 Km last week, it was with the Hash House Harriers, and although there was more than enough continuous running to make it a tough workout, it wasn't quite the same. Going to continue to build up from this, and there is a 10K race in two weeks, I might run as a steady training run, with no expectation at all - Just for fun,I'll see how this week goes before I commit.

HappyFeat · Apr 4, 2011

Johnny - what procedure are you having to endure on Tuesday?? that requires you to eat eggs<img alt="confused.gif" src="http://files.kickrunners.com/smilies/confused.gif">

Baba O'Riley · Apr 4, 2011

H'llo, Masterfuls.
 
Was starting to wonder if ksrunr ever rested.... Great job on the half, OM. You have come a long way in the past year or so (maybe it's longer, it's harder to keep track than it used to be).
 
Did 3 miles on the local high-school track. Nuttin' special. The local high-school star was there, too, and boy did he make me look silly. Ah, youth.
 
Good runs, all

OrangeMat · Apr 4, 2011

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by Baba O'Riley <a href="/forum/thread/73300/super-sunday-4-3-11#post_1992279"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> 
Great job on the half, OM. You have come a long way in the past year or so (maybe it's longer, it's harder to keep track than it used to be).</div>
</div>
Thanks Baba, and everyone else! Actually it hasn't even been a year that my running broke through the ceiling, so to speak. Late July of 2010 is when things abruptly shifted: I finally figured out how to run with no sacrum pain, albeit slowly, and the miles just began pouring on. Onward and upward, indeed!

tomwhite · Apr 4, 2011

...jonhhy//.........never heard of that regimin, 
 
it didn't happen to be April Fools Day when they told you to do that did it??

Super Sunday 4.3.11

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